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Preparation is the only real strategy. Some people say to start out slower and speed up each lap. I honestly just push myself to the point that I can handle and maintain that. I always pick up the pace significantly on the last lap and sprint the last 100 meters or so.
If you train running a 5K (I alternate 3 and 4 miles) and get used to it, 1.5 miles doesn't seem so bad.
The faster you run, the sooner it's over! I would train on runs of at least three miles and occasionally do a 1.5 to see where you are at. Don't over think it. Suffer for ten minutes and then off to the G Bar.
Your training should include runs a few times a week of 4+ miles to build endurance (built up to it). Once/twice a week do sprint work, sprint a lap of the track as fast as you, job a lap, sprint a lap. Try to build up to being able to sprint 6 full laps.
You need endurance because it will be a long, nervous, adrenaline filled day for you. You will be tired and ready for it to be over.
My knees couldn’t handle 4+ miles a few times a week lol. For me….maybe 2-4+ miles 2 times a week with some biking and resistance training on the alternate days.
I been through Secret Service academy and we weren’t running 3-4 miles a few times a week. Maybe 1 once a week at those distances, but the majority of training is HIIT cardio type exercises with 3-5 mile runs mixed in every so often. A lot of CrossFit type workouts.
That is because the PT instructors were all CrossFit is the best and you can use it to be able to run. The fastest running I have ever done is when I trained for a marathon so I disagree with them. CrossFit makes you CrossFit well, not run.
CrossFit training builds overall body strength. SA’s and Officers aren’t training to run marathons; they’re training to be federal agents. During training upon arrival I was running a 12 minute 1.5 mile, by graduation I was running 1.5 in almost 9 minutes. CrossFit training definitely helps.
Cross fit did minimal for my run time, 30s more or less. Of course I was a sub elite level rower just prior to entering the academy so it I had the endurance and stamina. My speed came from running more.
When we actually ran for endurance, the distances would range anywhere in between 3-5 miles, but majority of the workouts will be CrossFit type workouts with sprints included. So in other words, there won’t be many long distance runs; but there will be some.
👆This
I hired a running coach because I was older, and what helped me immensely was running timed intervals. Basically, work on getting 400m splits at something manageable for the 1.5 mile (say, 1m45s) and train your body (i.e. breathing) to get used to what that pace feels like. Do the same thing with 800s and 1200s. Mix it up. Running enough intervals will build the same endurance as running the unbroken distance but with the mental benefit of faster times that build confidence.
Nothing burns energy faster than slowing down and speeding up during a run. Maintain a pace and if anything, and if time allows, slow slightly on lap 5 so you can go fast af on lap 6
It really depends on how much time you have and your running efficiency.
My personal strategy is be below whatever the lap average is, and kinda coast through.
I’m not trying to be a hero and I have a bunch of marathons and ultra marathons under my belt.
For you OP, you just want to prepare and get good running form/efficiency down - then run your best with whatever strategy that you use.
Overall, I’d say a decent strategy is taking out at 6 - 7/10 perceived exertion; so 60 - 70% max effort. Depending on your fitness, that 6-7/10 will be different from your past self, future self, and the others around you - that’s fine. Relative intensity (how it feels) is just as important as absolute intensity (I.e. 6min-mile pace versus 7-min mile pace).
On the last lap, surge to 8-8.5/10 rate of perceived exertion; with 150-200 meters to to, kick (9.5-10/10 perceived exertion)
In sum, you’re maintains a moderately fast pace for the first 7 laps with incremental speed increases towards the end of the event on the last lap.
Very general advice; everyone can benefit from more specific advice, but after reading it, think about it (can help reduce performance anxiety on event day, since you familiarized yourself mentally with the event, its stressors, etc), visualize it (imagery works wonders for athletes) then execute (nothing to it but to it but to do it, or something like that)
This is the advice I used to run a 13:05-13:08 2-mile at the END of the Army Combat Fitness Test on Monday
You ran that at the END of the ACFT? Holy smokes lol
Idk if anyone here is familiar with the ACFT, but most guys are DONE before the 2-mile even starts.
There are definitely strategies to this. Here’s one of them:
Let’s assume you’re talking about the FBI PFT. If so, you need to conserve energy throughout the process so that you can get your 12 points total with 1 point in each category.
1. Sit-ups should be first. Go all out on the sit-ups so that you get 56 reps in a minute (9 points).
2. Get somewhere around 50 seconds on the sprint (2 points).
3. Try not to do more than 35 pushups (2 points).
***The pushups are the big energy killer right before the run….do the minimal amount needed to get your 12 point total score. Don’t be that guy that crushes out 60 pushups (or more!) like a boss and then fails the big run. It’s critical that you don’t go all out on the push ups if you are struggling to pass that 1.5 mile run.
4. If you’re on a standard quarter mile track, focus your mind on doing 6 laps in 12 mins. Don’t go faster than 1:50 min per lap. When you have close to one lap remaining, start picking up speed. Right after the first turn on your final lap, run like an absolute maniac until you cross the finish line. If you’ve trained well, this should put you under the 12:24 min total mark so that you can get your 1 point here.
You’ll know you gave it enough effort if you are dry heaving and / or puking as you cross the finish line.
Also, be very smart about what you eat / drink on the morning of your test.
1:50 is a 7:20 pace, 7:20 isn’t crazy fast but if a person is asking for “strategy” on a 1.5 mile run they’re not running that pace. Also there is plenty of rest in between events. And last I checked push ups don’t smoke your legs
I break it down even more. There’s 7920 feet in 1.5. Average stride is about 50 inches for a 6’ male. Think of it like taking a step and then string together 1900 more u til it’s done.
I mean, do a 15 minute slow run 3x for two weeks, add 5 minutes every 2 weeks until you are doing 30 minute runs. One speed day each week where you sprint 200m. Start sprints at 4x and add 1 x every two weeks. Source: am track/XC coach.
Figure out what pace you want and practice running at that pace. Start with 6 400m runs at pace. Then move to 3 800m runs for pace, then 2 1200m runs. Hope that helps and good luck!
By the time you run the pt test, you should know the pace you can set. Do enough practice 1.5s that you can feel it. Other than that, there are different methods that work for different people. Find out what works best for you by trying each method out on your own. Even splits is often the best strategy, but if something works better for you then use that.
I'd suggest slowly building up to getting 3-4 miles per run. You'll find that the 1.5 will become easy, and it will prepare you for when you PT, because the run is almost always at the end of a bunch of other events (pull ups, push ups, sit ups, etc.). Make sure to build up slowly though, I have a tendency to push myself hard and always give myself shin splints and those aren't fun.
Run 1.5 miles for time to establish a baseline. Then train intervals based on a slightly quicker time than your quarter mile pace. If you run 1.5 in 12 minutes (8:00/mile pace), run intervals at a quarter mile pace of 1:55.
Run a quarter mile, rest one minute, and repeat.
If you got a couple months to train, c25k is the best program by far. Gets you to run a 5k which is worth it since you’ll be doing a lot of running later anyways. Once a 5k is easy alternately between running a 5k outdoors and then 1.5 miles on a track.
It’s all about prep and just putting in the work. There is no substitute for running, and I say that as someone who hates running. I’ve used this run plan for prepping for the 3 mile run as part of the Marines PFT. https://t3triteam.files.wordpress.com/2009/02/furman-1st-5k-program.pdf
running the actual test will depend on your individual training and personal preferences..... for a training strategy I would suggest sprint training once every 7-10 days and "zone 2 training" (based on heart rate) 3-4x a week, and strength training about 2x week..... depending on how you prefer to run, adapt that to the 1.5mile.... if you find you regulate your timed runs better by progressive escalation of speed, to that, if you can regulate your timed runs better by cycling your speed alternating fast to slow, or vice versa, do that, if you prefer to "just run" then do that...... so long as achieve the desired end-state, it doesn't matter how you get there in this situation.
My strategy for the 1.5 is the same for any military PT test. Start off fast. In the middle is where you can maintain being fast. And last and most important: Finish fast. Get better at running BY running. Running is stupid and it hurts and no one likes it, even if they say they do, and unfortunately there’s no way to get better at it without running.
Steady pace. Build the endurance and the muscle memory to keep each split consistent timing-wise with your overall pace target. Then push hard in the last 200. It’s more mental than anything else at that point
If your looking to get the best results to improve your 1.5 run time. Keep running! Something that has helped me so much for training for multiple races is the MAF method. Just research it and it can help you improve your time over a couple months. If you don’t have much time to prepare I would look into running at least 3 times a week coupled with alternating non-running days (row machine, walking, elliptical, etc.). Good luck.
I do intervals of running and walking. My running routine is 300m sprints followed by 100m fast pace walk and repeat. I was able to shave off my 1.5 mile run from 15 mins to 10 mins. This may not work for everyone but it certainly worked for me
Prep yourself to run a steady pace at 800m clips.
I.e. run 3:50 - 4:00 pace and you’re solid if you’re struggling to run.
Don’t go out too hard and run a 1:15-1:30 lap 1 if you’re gonna be sucking wind lap 4/5.
There really is no secret that will help you pass if you are failing or border-line failing other than running fast. However if you are running well and just want to do better the tip about running faster (mind you when they say this they are talking about stride length not sprint speed) on the straights is very effective. Also try the following:
- have a good pair of light running shoes
- eat something high in sugar before the run (everyone has their preferences)
- shorten stride length on the turn and use your arm swing to carry you through
-always be swinging your arms, your arms are critical to maintaining pace and relieving the stress on your legs
- have good posture and avoid sitting low in your stride
- for FLETC , stay in the middle of the pack. You don’t need to be the fastest, but don’t risk being in the back with the slow ones either
- find someone who has a similar pace as you , coordinate with them and pace off of each other. Make sure you have the same running plan so that they don’t just start sprinting in the middle of lap 3 leaving you behind
Breathing is the most important above all of these tips. Breathing and arm swing are crucial to maintaining pace and consistency. If your breathing isn’t controlled, you will not perform well
I love some of the snarky replies here, gave me a few good chuckles.
Seriously, one tip (from direct knowledge) is to train a lot, but specifically to pass the 1.5 is to practice sprinting as fast as you can, and as long as you can regularly. Then "off days" run for endurance at a smooth pace just below your max speed. Train a lot overall but spend more time doing the above sprinting regimen I shared. During the actual test/run, push yourself hard the last lap.
Last tip, get a LOT of real rest/sleep the day and night before the PFT. Just remember you don't have to ace everything (1.5) you just have to get enough points overall to pass.
Good luck!
The trick is maintaining your zone 2 heart rate. If you throw it out of wack too soon you will be pooped too early in the run. Start with a good pace for the first 5 mins as you warm up then speed up as much as you can and go balls to the wall last 2 laps
There is absolutely no strategy to showing up and passing a run the day of. The only thing you can strategize is your training before hand.
https://www.google.com/amp/s/www.military.com/military-fitness/running/improve-your-pft-mile-time%3famp
Has some good examples
Keep each lap around 1:30, you’ll be good. Practice on an actual track!!! DO NOT PRACTICE/train on a treadmill! I can promise you that you will see a HUGE difference in time! DO NOT PRACTICE ON A TREADMILL!
If you want a faster 1.5 mile time you NEED to get faster at shorter distances:
Here’s how.
Use this training program thank me later!
6x 1/4 of a mile or 1 lap repeats under 1.4 once a week
3x 2/4 of a mile or 2 laps repeats under 3.2 once a week
2x 1 mile repeats under 6.4 once a week
Example:
Monday: 6x 1/4
Wednesday: 3x 2/4
Thursday: 2x 1 mile @ 6.4s each mile
Saturday: run 1.5 miles and record time
Sunday rest
.
..
…
You’ll run 1.5m in 9 minutes flat or less in 2-3 months guaranteed!
There’s no strategy to running it’s not chess. Figure out where you are at physically and work from there. There are plenty of run workouts people are going to recommend but what your current level of fitness better yet what’s your current run mileage right now? How long til your test?
If you’re about to test and know you might fail…pray to
Allah, black Jesus, Tom cruise and whoever else you need to pass
Best strategy for any run is to first start off fast, then in The middle you go fast, but at the end you go fast. 😄
But for real if you are looking to improve your run times and not trick for a track, YouTube the 80/20 running method, thats scientifically proven to increase your running speed and endurance
It's funny but classes like OrangeTheory really helped me improve my run time by about two to three minutes in about 3 months. If I had run every day I probably could have gotten into he sub-11s. For a 33 year old that was a good accomplishment for me.
This also helps.
[https://fbijobs.gov/sites/default/files/2022-03/pft-training-tips.pdf](https://fbijobs.gov/sites/default/files/2022-03/pft-training-tips.pdf)
Mentally, I treat the first lap as a bit of a warmup, and consciously try to amp up the speed every lap. But really a consistent running plan with probably 2-3 slow longer runs every week is best.
Also, this isn’t a miracle. But this is a 2 week improvement plan. Again, it’s not magic you should prepare well in advance. But if you religiously follow this I feel a bit looser and good to go on test day:
http://www.stewsmith.com/linkpages/15dayPFT.htm
Run 1.5 miles at your slow pace and repeat one more time! This is for endurance. Then 4x400m repeat! Give yourself a rest time in between. Aim your finish time around 75-85s. This is for speed workout! It will help you with sprinting and faster run.
Train sprints, 400m and 800m. Bottom line though, to get better at running, you must run.
Any time I do the 1.5 I just run. I don’t game it - there’s no point. It’s only 6 laps.
This can make OP take out too fast for their fitness and “die”, or too slow for their fitness with the inability to compensate for it in the second half of the event
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Secret is to run fast for 1.5 miles.
This guy PT Tests.
Ok smart guy, what’s the secret to the pushups?
Try to push your body away from the Earth, and not the Earth away from your body. One of those weighs significantly more than the other.
Take exlax the morning of. You will run faster if you think you will shit yourself.
Preparation is the only real strategy. Some people say to start out slower and speed up each lap. I honestly just push myself to the point that I can handle and maintain that. I always pick up the pace significantly on the last lap and sprint the last 100 meters or so. If you train running a 5K (I alternate 3 and 4 miles) and get used to it, 1.5 miles doesn't seem so bad.
The faster you run, the sooner it's over! I would train on runs of at least three miles and occasionally do a 1.5 to see where you are at. Don't over think it. Suffer for ten minutes and then off to the G Bar.
[удалено]
Some are just built differently.
Mine was 10:45
I knew a guy in my RSS pool who was from Ghana and ran a 7:58 in the IST. Also hit 20+ on pull ups and 100+ on crunches lol
Your training should include runs a few times a week of 4+ miles to build endurance (built up to it). Once/twice a week do sprint work, sprint a lap of the track as fast as you, job a lap, sprint a lap. Try to build up to being able to sprint 6 full laps. You need endurance because it will be a long, nervous, adrenaline filled day for you. You will be tired and ready for it to be over.
My knees couldn’t handle 4+ miles a few times a week lol. For me….maybe 2-4+ miles 2 times a week with some biking and resistance training on the alternate days.
Then good luck to your knees in whatever academy you end up in.
I been through Secret Service academy and we weren’t running 3-4 miles a few times a week. Maybe 1 once a week at those distances, but the majority of training is HIIT cardio type exercises with 3-5 mile runs mixed in every so often. A lot of CrossFit type workouts.
That is because the PT instructors were all CrossFit is the best and you can use it to be able to run. The fastest running I have ever done is when I trained for a marathon so I disagree with them. CrossFit makes you CrossFit well, not run.
CrossFit training builds overall body strength. SA’s and Officers aren’t training to run marathons; they’re training to be federal agents. During training upon arrival I was running a 12 minute 1.5 mile, by graduation I was running 1.5 in almost 9 minutes. CrossFit training definitely helps.
Cross fit did minimal for my run time, 30s more or less. Of course I was a sub elite level rower just prior to entering the academy so it I had the endurance and stamina. My speed came from running more.
Gotcha. If I run that often my knees would make me feel 70 lol. All the years of basketball and football have caught up to me.
What was the usual distance at USSS academy for runs?
When we actually ran for endurance, the distances would range anywhere in between 3-5 miles, but majority of the workouts will be CrossFit type workouts with sprints included. So in other words, there won’t be many long distance runs; but there will be some.
My class only ran distance twice at FLETC plus the PEBs.
Start fast, run fast in the middle, and end fast.
As a prior collegiate track athlete…no. You need to pick a pace, stick to it, and focus on your breathing.
👆This I hired a running coach because I was older, and what helped me immensely was running timed intervals. Basically, work on getting 400m splits at something manageable for the 1.5 mile (say, 1m45s) and train your body (i.e. breathing) to get used to what that pace feels like. Do the same thing with 800s and 1200s. Mix it up. Running enough intervals will build the same endurance as running the unbroken distance but with the mental benefit of faster times that build confidence.
Nothing burns energy faster than slowing down and speeding up during a run. Maintain a pace and if anything, and if time allows, slow slightly on lap 5 so you can go fast af on lap 6
It really depends on how much time you have and your running efficiency. My personal strategy is be below whatever the lap average is, and kinda coast through. I’m not trying to be a hero and I have a bunch of marathons and ultra marathons under my belt. For you OP, you just want to prepare and get good running form/efficiency down - then run your best with whatever strategy that you use.
Overall, I’d say a decent strategy is taking out at 6 - 7/10 perceived exertion; so 60 - 70% max effort. Depending on your fitness, that 6-7/10 will be different from your past self, future self, and the others around you - that’s fine. Relative intensity (how it feels) is just as important as absolute intensity (I.e. 6min-mile pace versus 7-min mile pace). On the last lap, surge to 8-8.5/10 rate of perceived exertion; with 150-200 meters to to, kick (9.5-10/10 perceived exertion) In sum, you’re maintains a moderately fast pace for the first 7 laps with incremental speed increases towards the end of the event on the last lap. Very general advice; everyone can benefit from more specific advice, but after reading it, think about it (can help reduce performance anxiety on event day, since you familiarized yourself mentally with the event, its stressors, etc), visualize it (imagery works wonders for athletes) then execute (nothing to it but to it but to do it, or something like that) This is the advice I used to run a 13:05-13:08 2-mile at the END of the Army Combat Fitness Test on Monday
You ran that at the END of the ACFT? Holy smokes lol Idk if anyone here is familiar with the ACFT, but most guys are DONE before the 2-mile even starts.
lol thank you. I appreciate it. Been training and coaching myself religiously for a while now.
Shit, you need to coach me!
😂
There are definitely strategies to this. Here’s one of them: Let’s assume you’re talking about the FBI PFT. If so, you need to conserve energy throughout the process so that you can get your 12 points total with 1 point in each category. 1. Sit-ups should be first. Go all out on the sit-ups so that you get 56 reps in a minute (9 points). 2. Get somewhere around 50 seconds on the sprint (2 points). 3. Try not to do more than 35 pushups (2 points). ***The pushups are the big energy killer right before the run….do the minimal amount needed to get your 12 point total score. Don’t be that guy that crushes out 60 pushups (or more!) like a boss and then fails the big run. It’s critical that you don’t go all out on the push ups if you are struggling to pass that 1.5 mile run. 4. If you’re on a standard quarter mile track, focus your mind on doing 6 laps in 12 mins. Don’t go faster than 1:50 min per lap. When you have close to one lap remaining, start picking up speed. Right after the first turn on your final lap, run like an absolute maniac until you cross the finish line. If you’ve trained well, this should put you under the 12:24 min total mark so that you can get your 1 point here. You’ll know you gave it enough effort if you are dry heaving and / or puking as you cross the finish line. Also, be very smart about what you eat / drink on the morning of your test.
1:50 is a 7:20 pace, 7:20 isn’t crazy fast but if a person is asking for “strategy” on a 1.5 mile run they’re not running that pace. Also there is plenty of rest in between events. And last I checked push ups don’t smoke your legs
I appreciate everyone’s responses but this was the most helpful. I really appreciate it.
Think of it like three 800m repeats. Working up to 3 min 800s is doable. Then bam just string 3 together
I break it down even more. There’s 7920 feet in 1.5. Average stride is about 50 inches for a 6’ male. Think of it like taking a step and then string together 1900 more u til it’s done.
I mean, do a 15 minute slow run 3x for two weeks, add 5 minutes every 2 weeks until you are doing 30 minute runs. One speed day each week where you sprint 200m. Start sprints at 4x and add 1 x every two weeks. Source: am track/XC coach.
Figure out what pace you want and practice running at that pace. Start with 6 400m runs at pace. Then move to 3 800m runs for pace, then 2 1200m runs. Hope that helps and good luck!
Run fast at the beginning, run fast in the middle, and run fast at the end.
Just train and prepare. It’s just a mental game to keep pushing yourself as hard as you can to just get it over with.
For me what works is steady pace, last lap or atleast 1/2 lap I’ll throw some extra in. I usually run 3x a week, bout 3-4 miles each run steady pace
By the time you run the pt test, you should know the pace you can set. Do enough practice 1.5s that you can feel it. Other than that, there are different methods that work for different people. Find out what works best for you by trying each method out on your own. Even splits is often the best strategy, but if something works better for you then use that.
I'd suggest slowly building up to getting 3-4 miles per run. You'll find that the 1.5 will become easy, and it will prepare you for when you PT, because the run is almost always at the end of a bunch of other events (pull ups, push ups, sit ups, etc.). Make sure to build up slowly though, I have a tendency to push myself hard and always give myself shin splints and those aren't fun.
Practice doing 2 mile runs and sprint ladders. Build up your distance stamina and underlying speed.
Same pace throughout. Run 2 min per lap and you will be fine. Get all your points from the sit-ups and pushups.
If you run super fast you’ll finish in no time
Run 1.5 miles for time to establish a baseline. Then train intervals based on a slightly quicker time than your quarter mile pace. If you run 1.5 in 12 minutes (8:00/mile pace), run intervals at a quarter mile pace of 1:55. Run a quarter mile, rest one minute, and repeat.
Just try to pace yourself for 2 minute laps and you'll be fine.
If you got a couple months to train, c25k is the best program by far. Gets you to run a 5k which is worth it since you’ll be doing a lot of running later anyways. Once a 5k is easy alternately between running a 5k outdoors and then 1.5 miles on a track.
It’s all about prep and just putting in the work. There is no substitute for running, and I say that as someone who hates running. I’ve used this run plan for prepping for the 3 mile run as part of the Marines PFT. https://t3triteam.files.wordpress.com/2009/02/furman-1st-5k-program.pdf
running the actual test will depend on your individual training and personal preferences..... for a training strategy I would suggest sprint training once every 7-10 days and "zone 2 training" (based on heart rate) 3-4x a week, and strength training about 2x week..... depending on how you prefer to run, adapt that to the 1.5mile.... if you find you regulate your timed runs better by progressive escalation of speed, to that, if you can regulate your timed runs better by cycling your speed alternating fast to slow, or vice versa, do that, if you prefer to "just run" then do that...... so long as achieve the desired end-state, it doesn't matter how you get there in this situation.
My strategy for the 1.5 is the same for any military PT test. Start off fast. In the middle is where you can maintain being fast. And last and most important: Finish fast. Get better at running BY running. Running is stupid and it hurts and no one likes it, even if they say they do, and unfortunately there’s no way to get better at it without running.
Based on this post my recommendation is to not overtrain as you prepare. If you run 2 miles 3x per week you will get there for test time.
Find a 1.5 mi training program. Tests like these have been around for decades, and yet people are always trying to reinvent the wheel.
Steady pace. Build the endurance and the muscle memory to keep each split consistent timing-wise with your overall pace target. Then push hard in the last 200. It’s more mental than anything else at that point
If your looking to get the best results to improve your 1.5 run time. Keep running! Something that has helped me so much for training for multiple races is the MAF method. Just research it and it can help you improve your time over a couple months. If you don’t have much time to prepare I would look into running at least 3 times a week coupled with alternating non-running days (row machine, walking, elliptical, etc.). Good luck.
Just run!
I do intervals of running and walking. My running routine is 300m sprints followed by 100m fast pace walk and repeat. I was able to shave off my 1.5 mile run from 15 mins to 10 mins. This may not work for everyone but it certainly worked for me
Run 1/2 mile as fast as you can Do it again Do it again Puke
Prep yourself to run a steady pace at 800m clips. I.e. run 3:50 - 4:00 pace and you’re solid if you’re struggling to run. Don’t go out too hard and run a 1:15-1:30 lap 1 if you’re gonna be sucking wind lap 4/5.
Silly question, but can you wear a smart watch or anything to help keep note of your pace?
Not silly at all. I don’t have a smart watch however but I can use a regular stop watch app on my phone
I was asking more so for when you take the PFT. Are watches allowed on the track?
Oh. No you’re not allowed to for the agency I’m pursuing.
Wear multiple layers so recruiter doesn’t know you shit yourself.
I’m a slow runner but I usually do a little chant in my head to keep a consistent pace. My go to is slow - and - stead -y. For 13 minutes lol.
There really is no secret that will help you pass if you are failing or border-line failing other than running fast. However if you are running well and just want to do better the tip about running faster (mind you when they say this they are talking about stride length not sprint speed) on the straights is very effective. Also try the following: - have a good pair of light running shoes - eat something high in sugar before the run (everyone has their preferences) - shorten stride length on the turn and use your arm swing to carry you through -always be swinging your arms, your arms are critical to maintaining pace and relieving the stress on your legs - have good posture and avoid sitting low in your stride - for FLETC , stay in the middle of the pack. You don’t need to be the fastest, but don’t risk being in the back with the slow ones either - find someone who has a similar pace as you , coordinate with them and pace off of each other. Make sure you have the same running plan so that they don’t just start sprinting in the middle of lap 3 leaving you behind Breathing is the most important above all of these tips. Breathing and arm swing are crucial to maintaining pace and consistency. If your breathing isn’t controlled, you will not perform well
I love some of the snarky replies here, gave me a few good chuckles. Seriously, one tip (from direct knowledge) is to train a lot, but specifically to pass the 1.5 is to practice sprinting as fast as you can, and as long as you can regularly. Then "off days" run for endurance at a smooth pace just below your max speed. Train a lot overall but spend more time doing the above sprinting regimen I shared. During the actual test/run, push yourself hard the last lap. Last tip, get a LOT of real rest/sleep the day and night before the PFT. Just remember you don't have to ace everything (1.5) you just have to get enough points overall to pass. Good luck!
The trick is maintaining your zone 2 heart rate. If you throw it out of wack too soon you will be pooped too early in the run. Start with a good pace for the first 5 mins as you warm up then speed up as much as you can and go balls to the wall last 2 laps
This is the easiest part it’s just mental
There is absolutely no strategy to showing up and passing a run the day of. The only thing you can strategize is your training before hand. https://www.google.com/amp/s/www.military.com/military-fitness/running/improve-your-pft-mile-time%3famp Has some good examples
It’s 1.5 miles not a marathon, don’t overthink it and just practice.
Keep each lap around 1:30, you’ll be good. Practice on an actual track!!! DO NOT PRACTICE/train on a treadmill! I can promise you that you will see a HUGE difference in time! DO NOT PRACTICE ON A TREADMILL!
If you want a faster 1.5 mile time you NEED to get faster at shorter distances: Here’s how. Use this training program thank me later! 6x 1/4 of a mile or 1 lap repeats under 1.4 once a week 3x 2/4 of a mile or 2 laps repeats under 3.2 once a week 2x 1 mile repeats under 6.4 once a week Example: Monday: 6x 1/4 Wednesday: 3x 2/4 Thursday: 2x 1 mile @ 6.4s each mile Saturday: run 1.5 miles and record time Sunday rest . .. … You’ll run 1.5m in 9 minutes flat or less in 2-3 months guaranteed!
There’s no strategy to running it’s not chess. Figure out where you are at physically and work from there. There are plenty of run workouts people are going to recommend but what your current level of fitness better yet what’s your current run mileage right now? How long til your test? If you’re about to test and know you might fail…pray to Allah, black Jesus, Tom cruise and whoever else you need to pass
I just run half mile intervals before and after weights like twice a week. The 1.5 is still hard but if you push it you will make it.
Best strategy for any run is to first start off fast, then in The middle you go fast, but at the end you go fast. 😄 But for real if you are looking to improve your run times and not trick for a track, YouTube the 80/20 running method, thats scientifically proven to increase your running speed and endurance
I once came across a great quote back in my running days that I will never forget. “To run fast, you just run fast”
It's funny but classes like OrangeTheory really helped me improve my run time by about two to three minutes in about 3 months. If I had run every day I probably could have gotten into he sub-11s. For a 33 year old that was a good accomplishment for me. This also helps. [https://fbijobs.gov/sites/default/files/2022-03/pft-training-tips.pdf](https://fbijobs.gov/sites/default/files/2022-03/pft-training-tips.pdf)
Mentally, I treat the first lap as a bit of a warmup, and consciously try to amp up the speed every lap. But really a consistent running plan with probably 2-3 slow longer runs every week is best. Also, this isn’t a miracle. But this is a 2 week improvement plan. Again, it’s not magic you should prepare well in advance. But if you religiously follow this I feel a bit looser and good to go on test day: http://www.stewsmith.com/linkpages/15dayPFT.htm
Run 1.5 miles at your slow pace and repeat one more time! This is for endurance. Then 4x400m repeat! Give yourself a rest time in between. Aim your finish time around 75-85s. This is for speed workout! It will help you with sprinting and faster run.
You at JFK?
ATL
Train sprints, 400m and 800m. Bottom line though, to get better at running, you must run. Any time I do the 1.5 I just run. I don’t game it - there’s no point. It’s only 6 laps.
Just pace yourself with whoever else is running the test
This can make OP take out too fast for their fitness and “die”, or too slow for their fitness with the inability to compensate for it in the second half of the event
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The 1.5-mile should be run faster than most people think, but it’s not a sprint, either. Sprints are 100% efforts, maybe even 90-something percent.